Tips for staying healthy and safe during summer in Ottawa
As summer temperatures rise and seasonal health risks change, Ottawa Public Health (OPH) is reminding residents to prioritize their health and safety. Staying informed is key - the following safety tips offer clear, practical guidance for enjoying the season while reducing potential health risks from sun and extreme heat, poor outdoor air quality, and outdoor activities.
Water safety and drowning prevention
Our region has beautiful waterways and beach areas to enjoy, and pools provide a fun seasonal way to cool off. Water safety↗ is everyone’s responsibility and it is vital in ensuring a safe and enjoyable experience. Drowning can happen quickly and silently.
To help reduce risks and keep everyone safe around water, follow these key safety practices:
Swim in areas supervised by lifeguards
Keep children within arm’s reach at all times around water - never leave children unattended, even for a moment. Be prepared for emergencies by learning CPR and knowing how to call 9-1-1.
Stay alert to changing weather conditions such as lightning, strong winds, and heavy rain as they can develop quickly and pose a serious risk.
Ensure that children and less experienced swimmers wear properly fitted life jackets or personal flotation devices.
Avoid alcohol, cannabis, or drugs when swimming or supervising others, as these substances can impair judgment and reaction time.
While swimming lessons are valuable, they do not eliminate the risk of drowning; constant supervision remains critical - avoid swimming alone.
Swimming in recreational water can be a refreshing and exciting experience, especially in areas where the water quality has historically been good, like Ottawa’s supervised beaches↗. However, unlike pools, open water has additional risks to consider, such as potential bacteria from wildlife or human activity, weather conditions, and hidden hazards like rocks, undercurrents or sudden drop offs. It's important to be aware of the potential risks involved to ensure a safe and enjoyable time.
Deciding to swim should be based on the real‑time conditions of the beach you're visiting. Environmental factors such as heavy rainfall, cloudy water, visible debris, or the presence of algae can affect water quality and increase risks for swimmers.
Because conditions can change quickly and these changes aren’t always easy to see, residents should also check OPH’s most recent beach water quality results↗. Knowing the factors that increase↗ your risk can help you make an informed decision for you and for your family.
To protect your health before, during, and after swimming, take children to the toilet before entering the water to reduce contamination, keep your head above water and avoid swallowing water while swimming, after swimming wash your hands with soap or use hand sanitizer, especially before eating or preparing food, shower as soon as possible, and dry your ears.
Extreme heat and humidity
Summer heat can be enjoyable, but it is important to stay safe when it turns extreme. Watch for the effects of heat illness including swelling, rash, cramps, fainting, heat exhaustion, heat stroke and the worsening of some health conditions.
Extreme heat affects everyone, but the risks are higher for young children, pregnant individuals, older adults, people with chronic illnesses, those who work or exercise outdoors, individuals without air conditioning, and people experiencing homelessness. Heat-related illnesses and deaths are preventable.
During extreme heat events↗, it’s important to:
Stay up to date with local weather forecasts and alerts - tune in to local news, radio, and download the WeatherCAN app↗.
Check in on people at higher risk, like older adults, people with chronic medical conditions, and anyone living alone.
Take cool baths and showers as often as needed or soak hands or feet in cool water.
Drink plenty of water to stay hydrated. Limit alcohol and caffeine. If you're breastfeeding, follow your child’s cues and stay well-hydrated.
Avoid strenuous outdoor activity, especially during peak heat hours.
Dress in light, loose-fitting clothing, wear a hat and sunscreen, and carry water and an umbrella if you need to be outside.
Cool off in air-conditioned places↗ like malls, libraries, or community centers, or find shade in parks and green spaces. Use fans at night to help exhaust warm indoor air and/or bring in cool outdoor air.
During extreme heat and a power outage, prioritize staying cool by keeping your blinds or curtains closed, using battery-powered fans, avoiding heat-generating appliances, staying in the coolest area of your home or visiting a local mall, library, or community centre with air conditioning. To maintain food safety during a power outage, avoid opening the refrigerator door to keep its contents cold. Food in most freezers should remain frozen for 24 to 48 hours without power.
Poor outdoor air quality
Poor outdoor air quality↗ poses serious health risks, even at relatively low levels. Exposure to poor air quality can cause a variety of health problems, ranging from mild symptoms such as dry or irritated eyes, nose, throat, or skin, and coughing or difficulty breathing, to more serious health complications. Individuals most at risk during poor air quality events include older adults, pregnant individuals, young children, people with heart or lung conditions, and those who work or exercise outdoors.
Download the WeatherCAN app↗ to receive real-time alerts about air quality, extreme heat, and other weather-related risks. Check the Air Quality Health Index (AQHI)↗ for your region and follow public health recommendations. For up-to-date health guidance during wildfire smoke events, visit the Special Air Quality Statement website↗.
When outdoor air quality is poor, stay indoors and keep windows closed, use your Heating Ventilation and Air Conditioning (HVAC) system to help filter indoor air if possible. When an extreme heat and poor outdoor air quality event happen at the same time, it can be challenging to know if you should open your windows for cooling or close your windows due to the poor outdoor air quality, however, protecting yourself from indoor heat exposure should be the priority.
Sun safety
While enjoying the sun↗, it’s important to protect yourself from harmful Ultraviolet (UV) rays. The UV Index↗ is a helpful tool - when it's 3 or higher, sun protection is strongly recommended for all skin types. Overexposure to UV radiation can lead to sunburn, premature skin aging, eye damage, and an increased risk of skin cancer which is the most common and most preventable type of cancer. Individuals most at risk include babies and young children, whose skin is especially sensitive, as well as people who spend extended time outdoors for work or recreation.
To stay informed, check the daily UV Index↗ in your local weather forecast or through apps like WeatherCAN↗. One of the most effective ways to protect your skin is by using sunscreen↗n. Choose a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher. Apply it generously at least 20 minutes before going outside, and reapply every two hours, or more often if you're swimming or sweating.
However, sunscreen alone isn't enough - it's best used in combination with other protective measures:
Protective, light-coloured clothing, like, long-sleeved shirts, long pants, and a wide-brimmed hat to shield your skin.
Sunglasses that block 100 per cent of UVA and UVB rays are essential for protecting your eyes.
Whenever possible, seek shade under trees, umbrellas, or shelters, especially during midday. During peak sun hours - typically between 11 am and 3 pm - try to stay indoors or in the shade.
Additional precautions should be taken with babies and young children; keep infants out of direct sunlight, dress them in protective clothing, and use baby-safe sunscreen on exposed areas if necessary for those 6 months and older.
Party safer
Summer is a great time to enjoy festivals, patio gatherings, and cottage weekends with friends and family, and there’s a way to have fun while staying safe.
If you choose to drink alcohol, follow Canada’s Guidance on Alcohol and Health↗ and these safety tips:
Stay hydrated by alternating with water, especially in hot weather.
Be mindful of mixing substances, as combining alcohol with cannabis and/or other drugs can increase the risk of injury and impaired judgment.
Never operate any motorized vehicle when under the influence of drugs or alcohol.
Plan ahead for a safe way home, for example with a designated driver, public transit, or a rideshare option.
Keep an eye on your drinks, stay with people you trust, and look out for one another.
Get ready for summer fun by visiting PartySafer.ca↗ and signing up for Stop Overdose Ottawa drug alerts↗ to stay informed on issues related to toxic drugs circulating in the community.
Injury prevention
Ottawa’s parks, pathways, and outdoor spaces offer great opportunities to stay active all summer long. Whether you're cycling, skating, or using e-scooters, wearing a properly fitted helmet is one of the most effective ways to prevent serious head injuries. Stay visible by wearing bright or reflective clothing, especially at dusk or in low-light conditions, and be mindful of changing weather and surface conditions.
Vector-borne disease prevention (ticks and mosquitoes)
Spending time outdoors in the warmer months is something to look forward to, but it’s important to protect yourself from the risks that come with mosquitos and ticks. Mosquitos and ticks present some unique risks - they can carry vector-borne diseases like West Nile virus↗ and Lyme disease↗. Mosquitoes and ticks are most active from spring through fall, especially in wooded or grassy areas. Populations most at risk include individuals who spend a lot of time outdoors, such as hikers, campers, gardeners, and outdoor workers. To stay informed, check local public health updates and resources for information on tick and mosquito activity in your area.
To reduce your risk of a tick or mosquito bite:
Apply a Health Canada approved insect repellent↗ containing DEET or icaridin to exposed skin and clothing.
Wear long sleeves, pants, socks, and closed shoes when spending time outside, particularly at dawn and dusk when mosquitoes are most active. Light-colored clothing can help you spot ticks more easily, and tucking your pants into your socks adds an extra layer of protection.
After outdoor activities, do a full-body tick check and shower within two hours to help remove any ticks that may have latched on, using tweezers or a tick key.
Keep mosquitoes away by repairing window screens and eliminating standing water around your home.
For more information on these safety topics, visit OttawaPublicHealth.ca↗. Residents can also connect with OPH on Facebook↗, Instagram↗, Bluesky↗, and YouTube↗.